What is the optimal time to take Caffeine before a workout?

(Harty et al., 2020)

This study investigated the physical performance-enhancing effects of Caffeine between time points; 30 mins, 1 hour, and 2 hours before a workout with 6mg of Caffeine per kilogram of body weight.

One hour before a workout showed the most consistent physical performance-enhancing effects compared to two other time points. These findings are consistent with the overall literature on Caffeine timing.

Peak levels of Caffeine generally reach 30–60 minutes after ingestion. However, the optimal pre-workout timing could vary from 15mins – 2 hours, depending on intraindividual variability.

I find, about 30 mins before the workout works for me the best. It’s one of those things you have to experiment with different time points and figure out what works for you best.

Reference:
Harty PS, Zabriskie HA, Stecker RA, Currier BS, Tinsley GM, Surowiec K, Jagim AR, Richmond SR, Kerksick CM. Caffeine Timing Improves Lower-Body Muscular Performance: A Randomized Trial. Front Nutr. 2020 Nov 23;7:585900.